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Amazing Benefits Of Apples (+5 Refreshing Recipes)

Amazing Benefits Of Apples (+5 Refreshing Recipes)

Since Adam and Eve, apples have been seen as a seductive fruit. They really are the number one fruit that needs to stay on your weekly shopping list. Tasty, delicious, versatile, and handy to eat on the go are just a few of their exquisite qualities, but there are many more reasons why you should make an apple a day a part of your daily routine.

5 Benefits of Apples

1. Apples lower cholesterol

The combination of ursolic acid, pectin and D-glucaric acid in apples all help to mop up and excrete cholesterol from the body. This, in turn, helps decrease the risk of coronary heart disease. The soluble fiber produces a gum-like gel that soaks up LDL cholesterol (the bad one) and drags it out of the body. The soluble fiber found in an apple binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

2. Apples improve your memory and brain functions

Apples featuring red skin contain anthocyanins in their peel. With regard to cognitive function, research suggests that flavonoids, including anthocyanins, have the ability to enhance memory and help prevent age-related declines in mental functioning. The flavonoids found in red apples can help improve memory and slow age-related loss of cognitive functioning.

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3. Apples help you build stronger bones

Apples contain the trace minerals boron and phloridzin. Boron helps decrease the risk of osteoporosis by assisting in the body’s uptake of calcium through it interactions with magnesium and Vitamin D. Phloridzin also helps build strong bones and protects again osteoporosis, as well as increasing bone density.

4. Apples contain rich fiber

One of the best features of apples is pectin. The skin of apples is especially rich in this soluble fiber, which helps lower cholesterol. In several studies, when levels of pectin from foods were increased in the diet, it led to a lowering of blood cholesterol. Pectin also helps to keep your blood sugar levels stable by becoming a sticky gel when it gets wet once inside the stomach, thus slowing the absorption of the natural sugar, fructose, that apples contain. The result being, this sugar will be slowly absorbed into your bloodstream and rather than giving you a sugar rush often seen with eating high sugar foods such as chocolate, the sugar will be slowly absorbed into your bloodstream thus keeping blood sugar levels stable.

5. Apples Help Banish Hot Flushes

Boron has been found to be essential for oestrogen production. Research has now shown that boron supplementation in postmenopausal women markedly elevated the blood level of the most active form of oestrogen, 17-beta oestradiol, to the level found in women on oestrogen replacement therapy. Equally, the blood levels of testosterone increased also. Some women get hot flushes in perimenopause because oestrogen levels are too high and progesterone too low, and therefore may be afraid of using boron. However, no evidence has been found that boron raises oestrogen above normal healthy levels.

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Top 5 Apple Recipes

Cinnamon Baked Apples

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    You may choose to use sweet apple varieties such as Pink Lady or Fuji and therefore, decrease the amount of sugar used.

    Easy Apple Coleslaw

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      This is a delightfully refreshing salad that is always a hit on a hot summer day!

      Apple Crisp

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        This recipe takes on a different approach to your usual Apple Crumble.

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        Grain Free and Flour Free Apple Crumble

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          This recipe is so quick and easy and you will be amazed at the great flavor. Delicious hot and cold, with cream or Greek yogurt, or on its own!

          No Bake Apple, Cinnamon Muffin Bites

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            The taste and texture of a delicious, hearty apple cinnamon muffin minus the baking and added fats and sugars!

            The health benefits of apples exist in both raw and cooked apples, although they are more beneficial for health when eaten raw. The soft flesh of the apple contains soluble fiber, attracting water to the intestine, slowing digestion and forcing food to stay in your stomach. That causes you to feel fuller longer, which helps keep you from eating more, making it the perfect snack or hunger stopper in any emergency.

            Featured photo credit: mythja via shutterstock.com

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            Last Updated on March 13, 2019

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            Have you gotten into a rut before? Or are you in a rut right now?

            You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

            Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

            1. Work on the small tasks.

            When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

            Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

            2. Take a break from your work desk.

            Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

            Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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            3. Upgrade yourself

            Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

            The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

            4. Talk to a friend.

            Talk to someone and get your mind off work for a while.

            Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

            5. Forget about trying to be perfect.

            If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

            Just start small. Do what you can, at your own pace. Let yourself make mistakes.

            Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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            6. Paint a vision to work towards.

            If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

            Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

            Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

            7. Read a book (or blog).

            The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

            Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

            Check out the best selling books; those are generally packed with great wisdom.

            8. Have a quick nap.

            If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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            9. Remember why you are doing this.

            Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

            What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

            10. Find some competition.

            Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

            Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

            11. Go exercise.

            Since you are not making headway at work, might as well spend the time shaping yourself up.

            Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

            As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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            Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

            12. Take a good break.

            Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

            Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

            Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

            Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

            More Resources About Getting out of a Rut

            Featured photo credit: Joshua Earle via unsplash.com

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